Plyometric workout

  • Pogo jumps x 10
  • Single leg pogo jumps x 10 each leg
  • Forward hops (both legs) x 10
  • A-skips x 10 each leg
  • Lateral A-skips x 5 each leg
  • Jump squats x 5
  • Jump lunge squats x 5 each leg
  • Lunge to knee drive x 5 each leg
  • Toe taps on a step x 10
  • Single leg toe taps x 10 each Leg
  • Box jumps x 5
  • Single leg box jumps x 5 each foot
  • Lateral bound to step up x 5 each foot (side jump to other foot – jump up to box and land on other foot)
  • Depth jumps x 5 (drop from box and jump back up)
  • Drop to broad jump x 5 (drop from box and jump forward with 2 legs)
  • Knee drives x 5 each leg (1 foot on the box and jump up on the standing leg)

Repeat circuit 1-3x

Plyometrics explained

Plyometrics, also known as “plyo” or “jump training“, is a form of exercise that focuses on explosive movements to improve muscular power, speed, and agility. It involves quick and powerful movements that stretch and contract muscles rapidly, utilizing the concept of the stretch-shortening cycle.

The stretch-shortening cycle refers to the process of rapidly stretching a muscle, followed immediately by a forceful contraction of the same muscle. This cycle allows the muscles to store and release energy more efficiently, resulting in a more powerful movement.

Plyometric exercises typically involve jumping, hopping, and bounding movements. These exercises aim to improve the muscles’ ability to generate maximum force in a short amount of time, enhancing athletic performance in activities that require explosive movements as needed in football.

It’s important to note that plyometric exercises are high-intensity and put significant stress on the muscles and joints. Therefore, it’s crucial to start with a proper warm-up, maintain good form, and gradually progress in intensity and difficulty.